For the Monday session my overhead press max was 113 lbs. That was the 2nd session in a row that my max was 113 or higher, so I treated 113 lbs. as my new 1-rep max, and increased the overhead press target load from 74 lbs. to 79 lbs, which is 70% of 113 lbs.
For the Wednesday session, my press was in the 119 to 122 lb. range, so I tested my progress on the 24 kg. kettlebell press. It might be wishful thinking but it seemed like my press got stronger. I was able to press the KB just short of 1/2 of the way up, compared to 1/3 of the way up as tested last week, when my press was in the 115 lb. range.
I was curling in the 160 lb. range or higher last week, so I decided 160 lbs. was my new 1-rep max, and thus increased my target load from 108 lbs. to 112 lbs., which is 70% of 160. Having to work harder to get the IsoMax beeping made me a bit wary of injuring my low back. My abs work so hard in this exercise, that I fear they might quit on me if I pull too hard. At any rate, my max force numbers dropped with the raise in target load, but trended up by the end of the week.
I've been wondering if I've been setting the IsoMax bar too low for the Zercher Lunge. I've been feeling my hip/glute area working the hardest in this exercise. The soreness in this area has accumulated to the point where the soreness starts on the first rep, and lasts for seemingly days on end. I haven't been feeling my quads working anywhere as hard. So for the Friday session, I raised the IsoMax by one slot. I still felt my hip/glute working hard because the position was still low, but I also felt my quad working. The force numbers were lower but the exercise felt more like a proper lunge than, say, a Bulgarian split squat.
Monday, April 29, 2024
Monday, April 22, 2024
IsoMax 6x6: Week 3
For the Monday session, I raised the target load for the curl from 108 lbs. to 112 lbs. I'd been curling at around 160 lbs. or higher consistently up to last week. My initial 1-rep max in the curl was 154 lbs.. 112 lbs. is 70% of 160 lbs.
We take up strength training in hopes of, well, getting stronger. However, progression from say, lifting 75lbs to lifting 100lbs., is not linear. Progressions is more like a wave, with weaker results on some days and stronger results other days, but with an overall upward trend. I've found this to be true for the 6x6 program for isometric strength training. The Monday and Wednesday sessions produced force results that were lower than last week's. Before the Friday session, I was thinking of switching from 6x6 to Bruce Lee style, which would be doing 1 rep - instead of 6 reps - of a 6-second hold for each exercise. I wasn't sure if the drop in performance was just the usual progression I've experienced before under 6x6, which is to log peak performance on some days, but have drops in performance between those peak days... or if my body needed more recovery time. When I do Bruce Lee style, I'm only doing 1 rep per exercise instead of 6, and thus can recover much more quickly between workouts.
The Friday session resulted in the best performance of the week. I logged a max of 87.6 lbs in the Zercher Lunge, a PR for my right leg. I I logged a max of 118.8 in that drill, a PR for my left leg. I scored 115.4 lbs. in the overhead press, yet another PR. I did not achieve a PR in the curl, but I wasn't expecting one because of the raise in target load.
With the new PR in the overhead press, I just had to test my progress towards pressing the 24kg kettlebell. Where before my pressing force was just enough to move the KB up about a centimeter, today I was able to press the KB closer to the midpoint (arm and forearm at right angle). So for, that's the difference that being able to generate 9 lbs. more force makes.
This the mobility routine I've settled on for the recovery days:
I found that working on thoracic spine mobility before any lat stretch seems to loosen up the obliques and lats. The Kettlebell Arm Bar is my choice here for t-spine mobility, as well as stretching the chest. Viewing this StrongFirst video and I can see some details that I missed before. Zack Henderson has a video that walks through the movement with pretty much the same details. One detail I've tended to skip is pausing in the side lying position with the upper foot hooking on the lower leg (thigh) and the upper knee folded over, to check the stacking of the shoulders and hips. I've also skipped the step of sliding the knee up past 90 degrees of hip flexion and pausing there with a few deep breaths. I think I've been making one of the common mistakes of letting the shoulder slip forward. What should be happening instead is the shoulder stays stacked on top of the other shoulder, even if I straighten the top leg and try to bring the top hip to the ground.
The Tall Kneeling Arm Raise to Side, Quadraped Side Bend, and Locomotion are all from GMB's shoulder restriction article, and recommended for people whose low backs arch when reaching overhead. One detail I missed with the Quadruped Side Bend was I should be actively pressing the hand of my working side away from my torso, instead of just reaching with that hand. Actively pressing the hand makes a difference in this stretch. Another difference maker is expanding the ribs during a 4-second inhale, and thus gently increasing the stretch - in addition to stretching on the exhale. I start the Locomotion section of my mobility routine with Monkey 180 or Monkey 360, then do Twisting Bear forward and Backward Bear backward, then finish with Sumo Frogger.
My double arm overhead reach is getting better. My arms improved from about 45 degrees away from vertical to 30 degrees.
We take up strength training in hopes of, well, getting stronger. However, progression from say, lifting 75lbs to lifting 100lbs., is not linear. Progressions is more like a wave, with weaker results on some days and stronger results other days, but with an overall upward trend. I've found this to be true for the 6x6 program for isometric strength training. The Monday and Wednesday sessions produced force results that were lower than last week's. Before the Friday session, I was thinking of switching from 6x6 to Bruce Lee style, which would be doing 1 rep - instead of 6 reps - of a 6-second hold for each exercise. I wasn't sure if the drop in performance was just the usual progression I've experienced before under 6x6, which is to log peak performance on some days, but have drops in performance between those peak days... or if my body needed more recovery time. When I do Bruce Lee style, I'm only doing 1 rep per exercise instead of 6, and thus can recover much more quickly between workouts.
The Friday session resulted in the best performance of the week. I logged a max of 87.6 lbs in the Zercher Lunge, a PR for my right leg. I I logged a max of 118.8 in that drill, a PR for my left leg. I scored 115.4 lbs. in the overhead press, yet another PR. I did not achieve a PR in the curl, but I wasn't expecting one because of the raise in target load.
With the new PR in the overhead press, I just had to test my progress towards pressing the 24kg kettlebell. Where before my pressing force was just enough to move the KB up about a centimeter, today I was able to press the KB closer to the midpoint (arm and forearm at right angle). So for, that's the difference that being able to generate 9 lbs. more force makes.
This the mobility routine I've settled on for the recovery days:
- GMB Muay Thai mobility routine except for the last 2 exercises in the interest of saving some time
- Kettlebell Arm Bar
- Tall Kneeling Arm Raise to Side
- Quadraped Side Bend
- Locomotion
I found that working on thoracic spine mobility before any lat stretch seems to loosen up the obliques and lats. The Kettlebell Arm Bar is my choice here for t-spine mobility, as well as stretching the chest. Viewing this StrongFirst video and I can see some details that I missed before. Zack Henderson has a video that walks through the movement with pretty much the same details. One detail I've tended to skip is pausing in the side lying position with the upper foot hooking on the lower leg (thigh) and the upper knee folded over, to check the stacking of the shoulders and hips. I've also skipped the step of sliding the knee up past 90 degrees of hip flexion and pausing there with a few deep breaths. I think I've been making one of the common mistakes of letting the shoulder slip forward. What should be happening instead is the shoulder stays stacked on top of the other shoulder, even if I straighten the top leg and try to bring the top hip to the ground.
The Tall Kneeling Arm Raise to Side, Quadraped Side Bend, and Locomotion are all from GMB's shoulder restriction article, and recommended for people whose low backs arch when reaching overhead. One detail I missed with the Quadruped Side Bend was I should be actively pressing the hand of my working side away from my torso, instead of just reaching with that hand. Actively pressing the hand makes a difference in this stretch. Another difference maker is expanding the ribs during a 4-second inhale, and thus gently increasing the stretch - in addition to stretching on the exhale. I start the Locomotion section of my mobility routine with Monkey 180 or Monkey 360, then do Twisting Bear forward and Backward Bear backward, then finish with Sumo Frogger.
My double arm overhead reach is getting better. My arms improved from about 45 degrees away from vertical to 30 degrees.
Tuesday, April 16, 2024
One-arm Pullup/Chinup Perspectives
Discussion between two accomplished calisthenics athletes on the one-arm pullup. They agree working on weighted pullups for some time before starting on assisted one-arm pullup training:
This guy shares his discoveries of the biomechanics of this movement which helped him achieve his one-arm pullup/chinup - for example, the angle of the chest to the bar. Interestingly, he too advises putting the assistance band directly under the working hand, and he also found pulleys not to be that useful.
Interesting video by Frinks who did a survey of people who achieved one-arm pullup. After Frinks and his friend collected survey data, their analysis found that those who successfully achieved a one-arm pullup were able to do weighted pullups with external load of about 75% of their bodyweight. After further research and testing, Frinks concludes that a weighted pullup with 60% bodyweight as external load is the recommended prerequisite before transitioning to one-arm pullup specific training. Among those who are still unable to perform a one-arm pullup/chinup, the highest external load they are using for weighted pullups is 90% bodyweight. The guys in the first video did not state what the external load should be before transitioning from weighted (bilateral) pullups to assisted one-arm pullups. The guy in the second video felt the external load should be 50% of bodyweight.
The One-Arm Pullup is an interesting skill I would like to achieve someday. Given my history of left elbow tendonitis, I would be content to put off the switch to assisted unilateral pullup training until the day I can do weighted pullups with external load of 75% of my bodyweight. Heck I might wait until I'm doing weighted pullups with 90% of my bodyweight. I plan to practice pullups, and eventually weighted pullups under the Easy Muscle program, because the load will generally not be high enough to be a danger to my tendons/joints. Achieving strength goals gets easier with muscle added on by a hypertrophy program like Easy Muscle. The guys in the above videos make good points regarding biomechanics and specificity of movement - the amount of strength required to achieve this skill can be diminished by learning and training the most efficient movement pattern. Still, there's no denying that possesing more strength, as measured by how much weight you can pull in weighted pullups, increases your odds of success in this skill.
In theory I might be able to speed up my progress in pullup strength by practicing overcoming isometrics with the lats in a stretched position. This could be done by wearing a dip belt, and securing a heavy kettlebell to the dip belt. The KB would have to be heavy enough to prevent me from being able to complete a full-range pullup - if my 32kg KB is not enough I'd just add another KB. Partial movement would be ok and might even be desirable because your CNS (central nervous system) allows your muscles to work harder if muscular effort produces even the slightest movement, and will put the brakes on the muscles if there is no movement at all no matter how hard the muscles work. The main thing is to pull hard and as far up as the weight will allow, and sustain the hold at that position for 6 seconds. It might be possible to rig the IsoMax bar to measure the force being applied via dip belt but it seems convoluted, plus the weight of the kettlebell(s) is already available for assessing the force being applied. So if I do my isometric pullup with a 32kg KB and manage to pull it up with me even just a few millimeters, I know I'm applying at least my bodyweight plus 32kg of force.
Then again, the lats will probably be getting some gains in strength, along with muscle mass, by just training under Easy Muscle. I might try this isometric idea with the KB the next time I do a Bruce Lee style isometric training block.
This guy shares his discoveries of the biomechanics of this movement which helped him achieve his one-arm pullup/chinup - for example, the angle of the chest to the bar. Interestingly, he too advises putting the assistance band directly under the working hand, and he also found pulleys not to be that useful.
Interesting video by Frinks who did a survey of people who achieved one-arm pullup. After Frinks and his friend collected survey data, their analysis found that those who successfully achieved a one-arm pullup were able to do weighted pullups with external load of about 75% of their bodyweight. After further research and testing, Frinks concludes that a weighted pullup with 60% bodyweight as external load is the recommended prerequisite before transitioning to one-arm pullup specific training. Among those who are still unable to perform a one-arm pullup/chinup, the highest external load they are using for weighted pullups is 90% bodyweight. The guys in the first video did not state what the external load should be before transitioning from weighted (bilateral) pullups to assisted one-arm pullups. The guy in the second video felt the external load should be 50% of bodyweight.
The One-Arm Pullup is an interesting skill I would like to achieve someday. Given my history of left elbow tendonitis, I would be content to put off the switch to assisted unilateral pullup training until the day I can do weighted pullups with external load of 75% of my bodyweight. Heck I might wait until I'm doing weighted pullups with 90% of my bodyweight. I plan to practice pullups, and eventually weighted pullups under the Easy Muscle program, because the load will generally not be high enough to be a danger to my tendons/joints. Achieving strength goals gets easier with muscle added on by a hypertrophy program like Easy Muscle. The guys in the above videos make good points regarding biomechanics and specificity of movement - the amount of strength required to achieve this skill can be diminished by learning and training the most efficient movement pattern. Still, there's no denying that possesing more strength, as measured by how much weight you can pull in weighted pullups, increases your odds of success in this skill.
In theory I might be able to speed up my progress in pullup strength by practicing overcoming isometrics with the lats in a stretched position. This could be done by wearing a dip belt, and securing a heavy kettlebell to the dip belt. The KB would have to be heavy enough to prevent me from being able to complete a full-range pullup - if my 32kg KB is not enough I'd just add another KB. Partial movement would be ok and might even be desirable because your CNS (central nervous system) allows your muscles to work harder if muscular effort produces even the slightest movement, and will put the brakes on the muscles if there is no movement at all no matter how hard the muscles work. The main thing is to pull hard and as far up as the weight will allow, and sustain the hold at that position for 6 seconds. It might be possible to rig the IsoMax bar to measure the force being applied via dip belt but it seems convoluted, plus the weight of the kettlebell(s) is already available for assessing the force being applied. So if I do my isometric pullup with a 32kg KB and manage to pull it up with me even just a few millimeters, I know I'm applying at least my bodyweight plus 32kg of force.
Then again, the lats will probably be getting some gains in strength, along with muscle mass, by just training under Easy Muscle. I might try this isometric idea with the KB the next time I do a Bruce Lee style isometric training block.
Monday, April 15, 2024
IsoMax 6x6: Week 2
Zercher Lunge performance has been good with the left leg. I finished the week with a PR of 109.6 lbs. Right leg performance did not quite match the left leg but that's ok. One or more of the glute muscles on the right side developed a soreness that persisted over more than one followup session. Another issue is by the 4th rep, I was too tired to figure out whatever body adjustments needed to be made to get the rear knee off the ground.
Overheard Press performance was also great, with max force logged in the 106-112 lb. range
Curl performance was decent. I'm holding back a little out of concern for my elbow tendonitis and low back. With all the attention paid to squeezing the glutes, working the abs hard, keeping the chest up, and initiating the pull from between the shoulder blades, rotating the shoulders out while pulling through the pinkies, risk to both issues is minimized. I don't feel any tendonitis effects immediately afterward at least. However I do start to feel the spinal erectors a bit if I let the glutes slack off. I want to make sure the abs do not give out at any point because if they do, bye by low back. The abs do work pretty hard in this exercise.
One change I made to how I do 6x6 is getting rid of the 1-rep max retest sessions. The reason to retest 1-rep max is to reset the target load. So if your 1-rep max test result is 100lbs, your target load would be 70%, or 70lbs. Later if you retest your 1-rep max, and it's now 110lbs, your new target load would be 70%, or 77lbs. Instead of giving up a regular training sessino for 1-rep max testing, I just decide when to increase my target load. So in the case of my overhead press, my initial 1-rep max was determinded by testing to be 102 lbs. AFter recording a 106lb. or higher max force for 2 sessions in a row, I decided to reset my training load to 70% of 106lbs, which is 74 lbs. I similarly raised my curl training load.
Overheard Press performance was also great, with max force logged in the 106-112 lb. range
Curl performance was decent. I'm holding back a little out of concern for my elbow tendonitis and low back. With all the attention paid to squeezing the glutes, working the abs hard, keeping the chest up, and initiating the pull from between the shoulder blades, rotating the shoulders out while pulling through the pinkies, risk to both issues is minimized. I don't feel any tendonitis effects immediately afterward at least. However I do start to feel the spinal erectors a bit if I let the glutes slack off. I want to make sure the abs do not give out at any point because if they do, bye by low back. The abs do work pretty hard in this exercise.
One change I made to how I do 6x6 is getting rid of the 1-rep max retest sessions. The reason to retest 1-rep max is to reset the target load. So if your 1-rep max test result is 100lbs, your target load would be 70%, or 70lbs. Later if you retest your 1-rep max, and it's now 110lbs, your new target load would be 70%, or 77lbs. Instead of giving up a regular training sessino for 1-rep max testing, I just decide when to increase my target load. So in the case of my overhead press, my initial 1-rep max was determinded by testing to be 102 lbs. AFter recording a 106lb. or higher max force for 2 sessions in a row, I decided to reset my training load to 70% of 106lbs, which is 74 lbs. I similarly raised my curl training load.
Monday, April 08, 2024
If I can press with 106 lbs. of isometric force, does that mean I can press a 53 lb. kettlebell?
The answer is no.
106 lbs. is roughly the weight of 2 24kg (approx. 53lbs) kettlebells. Because I've been getting close to 106 lbs. in my overhead press force during my IsoMax 6x6 sessions last week, I thought I'd take a look at my max force after every overhead press rep during today's morning 6x6 session. I hit a max force of 106lbs or higher for at least half the reps today.
So in the afternoon, I tried to press a 24kg kettlebell. I was able to press it about an inch upwards - or less... probably less. I was a bit disappointed but not surprised, because the force we can generate at the bottom of the overhead press is higher than the force we can generate at the middle position; and greater still than the force we can generate near the top (lockout) of the press. I discovered this within the first few months of training on my Isochain - my first overhead press (aka shoulder press) sessions were near the middle position, then one day I tried lowering the bar to a position close to the start of the press and was surprised to discover a significant different in pressing force.
Thus, scoring a 106lb. max force reading at bottom position just means I can press a 53lb. KB with one arm for only a short distance, which is what happened this afternoon... and it probably means my max force at the middle position is quite a bit less than 106 lbs. and thus not strong enough to press the KB to full lockout overhead. So the middle position is most likely a better position than the bottom for assessing my readiness for pressing a 53lb. KB with one arm. I set the IsoMax to Feedback mode and tried pressing as hard as I could, and it read a max force of only 68lbs. Max force reading at middle position is not a perfect assessment either, because a 16kg KB is about 35 lbs. and thus I should have - in theory - needed a 70lb. max force at middle position to press a 16kg KB. But in reality I was doing sets of 4-6 reps of 16kg KB presses while I was working through the ICT program. That's because when one is pressing a KB overhead, the KB is actually in motion at the middle position. The greater the velocity of the KB, the less force is needed to keep the KB moving. Thus I probably don't need to press with 106 lbs. of force at middle position to be able to press a 53 lb. KB - the actual required force will be less than that because the KB's velocity will not be zero at middle position, assuming I have the strength to even get it going as high as middle position. So it will be interesting to see how much max force I need to be able to generate at bottom position in order to send the KB upward at a high enough velocity so that I can press it all the way to lockout.
I'm not so concerned about the near-lockout position because current thinking in exercise science is fast concentric stimulates greater strength gains - when I get strong enough to press the KB explosively up to the middle position of the movement, it will likely have a high enough velocity at the near lockout position to require relatively lower force to keep it going all the way to lockout.
I will still do my main overhead press training at the bottom position because that is where the primary muscles (chest, triceps, anterior delts) are at their longest lengths, and as previouly mentioned, research found greatest hypertrophy and carryover to dynamic performance from isometric training with muscles at longest possible lengths. To assess readiness for pressing the 24kg KB, I'll try one overhead press rep in Feedback mode at the middle position once a week - maybe sooner if I see a sudden jump in bottom position performance.
Less disappointing results for today was performance in the Zercher Lunge with the toes of the rear foot pointing back so that the instep is touching the ground instead of the toes. Performance on the left leg dropped very slightly, while performance on the right leg, which had been lagging by as much as 15 lbs., improved to even with the left leg. I tried to keep the rear knee from touching the ground, but I don't think there's any real reason to do so, because then the exercise would be more like the bottom of a Shrimp Squat - one of the regressions for Shrimp Squat has both arms forward and the knee of the rear leg "kissing" the floor before standing back up. I'll probably experiment and see if there's any difference in force production.
106 lbs. is roughly the weight of 2 24kg (approx. 53lbs) kettlebells. Because I've been getting close to 106 lbs. in my overhead press force during my IsoMax 6x6 sessions last week, I thought I'd take a look at my max force after every overhead press rep during today's morning 6x6 session. I hit a max force of 106lbs or higher for at least half the reps today.
So in the afternoon, I tried to press a 24kg kettlebell. I was able to press it about an inch upwards - or less... probably less. I was a bit disappointed but not surprised, because the force we can generate at the bottom of the overhead press is higher than the force we can generate at the middle position; and greater still than the force we can generate near the top (lockout) of the press. I discovered this within the first few months of training on my Isochain - my first overhead press (aka shoulder press) sessions were near the middle position, then one day I tried lowering the bar to a position close to the start of the press and was surprised to discover a significant different in pressing force.
Thus, scoring a 106lb. max force reading at bottom position just means I can press a 53lb. KB with one arm for only a short distance, which is what happened this afternoon... and it probably means my max force at the middle position is quite a bit less than 106 lbs. and thus not strong enough to press the KB to full lockout overhead. So the middle position is most likely a better position than the bottom for assessing my readiness for pressing a 53lb. KB with one arm. I set the IsoMax to Feedback mode and tried pressing as hard as I could, and it read a max force of only 68lbs. Max force reading at middle position is not a perfect assessment either, because a 16kg KB is about 35 lbs. and thus I should have - in theory - needed a 70lb. max force at middle position to press a 16kg KB. But in reality I was doing sets of 4-6 reps of 16kg KB presses while I was working through the ICT program. That's because when one is pressing a KB overhead, the KB is actually in motion at the middle position. The greater the velocity of the KB, the less force is needed to keep the KB moving. Thus I probably don't need to press with 106 lbs. of force at middle position to be able to press a 53 lb. KB - the actual required force will be less than that because the KB's velocity will not be zero at middle position, assuming I have the strength to even get it going as high as middle position. So it will be interesting to see how much max force I need to be able to generate at bottom position in order to send the KB upward at a high enough velocity so that I can press it all the way to lockout.
I'm not so concerned about the near-lockout position because current thinking in exercise science is fast concentric stimulates greater strength gains - when I get strong enough to press the KB explosively up to the middle position of the movement, it will likely have a high enough velocity at the near lockout position to require relatively lower force to keep it going all the way to lockout.
I will still do my main overhead press training at the bottom position because that is where the primary muscles (chest, triceps, anterior delts) are at their longest lengths, and as previouly mentioned, research found greatest hypertrophy and carryover to dynamic performance from isometric training with muscles at longest possible lengths. To assess readiness for pressing the 24kg KB, I'll try one overhead press rep in Feedback mode at the middle position once a week - maybe sooner if I see a sudden jump in bottom position performance.
Less disappointing results for today was performance in the Zercher Lunge with the toes of the rear foot pointing back so that the instep is touching the ground instead of the toes. Performance on the left leg dropped very slightly, while performance on the right leg, which had been lagging by as much as 15 lbs., improved to even with the left leg. I tried to keep the rear knee from touching the ground, but I don't think there's any real reason to do so, because then the exercise would be more like the bottom of a Shrimp Squat - one of the regressions for Shrimp Squat has both arms forward and the knee of the rear leg "kissing" the floor before standing back up. I'll probably experiment and see if there's any difference in force production.
IsoMax 6x6: Week 1
After 12 weeks of tossing a kettlebell for conditioning, it's been nice to change to isometric strength training with the IsoMax under the 6x6 program. Just apply as much force as possible for a few seconds, and repeat a few times per exercise, and finish the workout feeling energized rather than wiped out.
My disappointing ring dip test made me think about what I need to do to regain my previous skill with that exercise. So I decided to warm up with knee raises and reverse shrugs on the rings. I got the idea from Red Delta Project's video on how to achieve your first ring dip or improve your ring dip performance. These are the same exercises I practiced last year to regain the ring dip skill. This time though I'm not doing ring pushups because I'm already doing the isometric overhead press as part of this 6x6 training block.
In any case, I want to do Easy Muscle Schedule B for my next training block. Easy Muscle requires testing for repetition maxes in each of the scheduled exercises. The dip is one of the Schedule B exercises. In the case of the dip, rep max testing will determine whether or not the dip will be done with only bodyweight, or with a dip belt with added wieght, and if so how much added weight. I wouldn't mind doing Easy Muscle with bodyweight-only dips but I want to make sure my rep max test is not impacted by poor stability on the rings. Practicing knee raises and reverse shrugs on rings as part of my warmups for 6x6 should ensure my dip rep max won't be affected by stability issues on the rings.
I had forgotten how demanding 6 seconds of high effort in the Zercher Lunge position can be. I was sweating by the 3rd rep. Since I hadn't practiced training in this position for a while, I struggled a bit with balance and alignment. Adding extra challenge is the pressure on the toes of the back foot. Every video I've seen of the Zercher Lunge shows rear foot dorsiflexion (toes bending towards shin). I cannot find a reason to justify dorsiflexion of the back foot while practicing isometric Zercher Lunge. Thus I'm thinking of pointing the toes of the back foot to the rear, which would be much more comfortable for that back foot. Then pressure on the back toes would be one less thing to worry about - freeing my mind to focus more on keeping the chest up, squaring the hips, and maintaining balance.
My performance in the overhead press is in the 102 lb. range which is close to the goal of 106 lbs. This is about the weight of double 24kg kettlebells. On the day that I press at least 106 lbs. I will try to press a 24kg KB. It will be interesting to see if a 106 lb. press at the lowest possible position of the overhead press means I can dynamically press half that weight overhead with one arm.
My curl perfomance is in the 170lb. range. The high amount of force is probably the result of combining forces from the upper back, abs, and biceps. I feel the abs working harder than before. It will interesting to see if any increase in curl force will correlate with an increase in pullup rep max.
My disappointing ring dip test made me think about what I need to do to regain my previous skill with that exercise. So I decided to warm up with knee raises and reverse shrugs on the rings. I got the idea from Red Delta Project's video on how to achieve your first ring dip or improve your ring dip performance. These are the same exercises I practiced last year to regain the ring dip skill. This time though I'm not doing ring pushups because I'm already doing the isometric overhead press as part of this 6x6 training block.
In any case, I want to do Easy Muscle Schedule B for my next training block. Easy Muscle requires testing for repetition maxes in each of the scheduled exercises. The dip is one of the Schedule B exercises. In the case of the dip, rep max testing will determine whether or not the dip will be done with only bodyweight, or with a dip belt with added wieght, and if so how much added weight. I wouldn't mind doing Easy Muscle with bodyweight-only dips but I want to make sure my rep max test is not impacted by poor stability on the rings. Practicing knee raises and reverse shrugs on rings as part of my warmups for 6x6 should ensure my dip rep max won't be affected by stability issues on the rings.
I had forgotten how demanding 6 seconds of high effort in the Zercher Lunge position can be. I was sweating by the 3rd rep. Since I hadn't practiced training in this position for a while, I struggled a bit with balance and alignment. Adding extra challenge is the pressure on the toes of the back foot. Every video I've seen of the Zercher Lunge shows rear foot dorsiflexion (toes bending towards shin). I cannot find a reason to justify dorsiflexion of the back foot while practicing isometric Zercher Lunge. Thus I'm thinking of pointing the toes of the back foot to the rear, which would be much more comfortable for that back foot. Then pressure on the back toes would be one less thing to worry about - freeing my mind to focus more on keeping the chest up, squaring the hips, and maintaining balance.
My performance in the overhead press is in the 102 lb. range which is close to the goal of 106 lbs. This is about the weight of double 24kg kettlebells. On the day that I press at least 106 lbs. I will try to press a 24kg KB. It will be interesting to see if a 106 lb. press at the lowest possible position of the overhead press means I can dynamically press half that weight overhead with one arm.
My curl perfomance is in the 170lb. range. The high amount of force is probably the result of combining forces from the upper back, abs, and biceps. I feel the abs working harder than before. It will interesting to see if any increase in curl force will correlate with an increase in pullup rep max.
Friday, April 05, 2024
IsoMax 6x6: 1-Rep Max Testing
After 12 weeks of dynamic exercise for conditioning, fat-burning, and strength, I decided it was time for an isometric training block to give my joints a break. I chose the 6x6 program for strength, some hypertrophy, and hopefully tendon strength. Chrys Johnson has a good video explaining the what, why, etc. of 6x6.
1-Rep Max Test Results in Pounds:
Zercher Lunge - 80.4 (based on weaker leg scores)
Overhead Press - 103.4
Curl - 154.7
The plan is to do each exercise with the target muscles at the longest possible lengths, as inspired by recently published research that found greater carryover to dynamic performance, compared to isometric training at shorter muscle lengths. Thus the IsoMax strap numbers and body positions for the 3 exercises are:
Zercher Lunge - Strap #6 - I copied what Red Delta Project does in this video, except I don't use a weight vest, and the bar is set lower, to get my body as close as possible to the bottom of an ATG split squat, while still being able to get under the IsoMax bar. The quads and calf muscles are at a pretty good length
Overhead Press - Strap #20 - This is very close to the start position of the double kettlebell press. The triceps, anterior delts, and chest muscles are at a good stretch.
Curl - Strap #9 - The IsoMax bar is as low as possible, so it practically rests on the thighs. Thus the arms are close to straight, so that the biceps are at a pretty good length. To prevent any flareup of elbow tendonitis, I use the spiraling external rotation technique taught in this video. To protect the back, I imagine my chest being pulled up, and squeeze the glutes nice and hard, before I even begin pulling the bar. Finally to ensure bicep activation, I pull my elbows back. The combination of the external rotation technique, hard-working core (abs, glutes, etc.), and stretched biceps results in a 150-ish lb. force output, compared to when I first tried a bicep curl on the Isochain in late 2020 and was struggling to generate 30lbs. of force. People who prefer to isolate the biceps more in their training might consider what I'm doing to be cheating, but since I no longer feel isometric rowing is safe for my low back, this curl variation is all I have left for working on pulling strength, with as much force as possible. My pullup rep max is currently 8. It will be interesting to see if the rep max goes up after a couple of weeks of training with this isometric curl variation. In theory there should be an increase, because I use the same muscles (abs, external rotators, upper back, biceps) - especially in the upper half of the pullup - and the same spiraling external rotation technique when I do pullups. Presumably there will be some sort of relationship between any increase in max force in this curl, and repetition max - but data gathering will have to come later.
1-Rep Max Test Results in Pounds:
Zercher Lunge - 80.4 (based on weaker leg scores)
Overhead Press - 103.4
Curl - 154.7
The plan is to do each exercise with the target muscles at the longest possible lengths, as inspired by recently published research that found greater carryover to dynamic performance, compared to isometric training at shorter muscle lengths. Thus the IsoMax strap numbers and body positions for the 3 exercises are:
Zercher Lunge - Strap #6 - I copied what Red Delta Project does in this video, except I don't use a weight vest, and the bar is set lower, to get my body as close as possible to the bottom of an ATG split squat, while still being able to get under the IsoMax bar. The quads and calf muscles are at a pretty good length
Overhead Press - Strap #20 - This is very close to the start position of the double kettlebell press. The triceps, anterior delts, and chest muscles are at a good stretch.
Curl - Strap #9 - The IsoMax bar is as low as possible, so it practically rests on the thighs. Thus the arms are close to straight, so that the biceps are at a pretty good length. To prevent any flareup of elbow tendonitis, I use the spiraling external rotation technique taught in this video. To protect the back, I imagine my chest being pulled up, and squeeze the glutes nice and hard, before I even begin pulling the bar. Finally to ensure bicep activation, I pull my elbows back. The combination of the external rotation technique, hard-working core (abs, glutes, etc.), and stretched biceps results in a 150-ish lb. force output, compared to when I first tried a bicep curl on the Isochain in late 2020 and was struggling to generate 30lbs. of force. People who prefer to isolate the biceps more in their training might consider what I'm doing to be cheating, but since I no longer feel isometric rowing is safe for my low back, this curl variation is all I have left for working on pulling strength, with as much force as possible. My pullup rep max is currently 8. It will be interesting to see if the rep max goes up after a couple of weeks of training with this isometric curl variation. In theory there should be an increase, because I use the same muscles (abs, external rotators, upper back, biceps) - especially in the upper half of the pullup - and the same spiraling external rotation technique when I do pullups. Presumably there will be some sort of relationship between any increase in max force in this curl, and repetition max - but data gathering will have to come later.
Monday, April 01, 2024
Kettlebell ICT: End of Program and Results
Completed Week 12, which is the final week of Kettlebell ICT, without incident. This program is based on research on Integrated Concurrent Training (ICT), which is also referred to as Integrated Concurrent Exercise. One of the findings is that ICT was found to burn body fat, especially stomach fat, without dieting. Thus as part of my test of this program, I did not make any special changes to my diet. My dietary habits haven't been perfectly clean, but I haven't been going overboard on unhealthy foods either.
Before I started Kettlebell ICT, my body was in good health. However, it had just recovered from a back injury so to be safe, I chose weights for the snatch, goblet squat, and row that were relatively light.
Results:
Bodyweight: approx. 5 lb. loss.
Arms: approx. quarter inch diameter gain
Waist (at navel): approx. 3/4" loss
Overhead Press: approx. 15lb. gain in max force
The objectives of the Kettlebell ICT program are to reduce bodyfat while maintaining or even increasing strength. The results show that both objectives were accomplished. I believe I can interpret the loss in bodyweight combined with reduction in waist diameter as signs of fat loss. Pants now feel more loose at the waist. I figured there would be some gain in pressing strength but I didn't expect this much.
I had read that high volume KB snatches could improve pullup performance. This program did require me to do lots of KB snatches, so a couple of days after finishing the program, I did a set of pullups and found my repetition max to be 8, which was about the same as it was before I started the program. I was snatching a 12kg KB for more than half the program. Perhaps I need to snatch a heavier KB for the same amount of work to improve my pullup rep max. In any case, increasing one's rep max in the pullup was not an objective of this program.
I also tried a set of ring dips to see if there was any change in performance. I did 2 reps before I started losing control of a ring. The ring dip is just one of those exercises that require good technique. I don't do ring dips for 3 months, I get rusty at them and need to retrain my body to stabilize on the rings and execute properly. Successful execution of a ring dip depends not only on strength but also proper coordination to smoothly lower oneself down and push back up, while maintaining stability on the rings. Oh well, increasing rep max in ring dips was not a program objective either.
I would consider training under this program again in the future. I was satisfied with the amount of bodyfat that I lost but I think I could burn more if I worked with weights determined by proper testing under the program guidelines - eg. 10-rep max for goblet squat, 20-rep max for snatch, etc. instead of holding back a bit out of fear of reinjuring the low back. It was gratifying to find that I gained strength and maybe even a little muscle as well.
Before I started Kettlebell ICT, my body was in good health. However, it had just recovered from a back injury so to be safe, I chose weights for the snatch, goblet squat, and row that were relatively light.
Results:
Bodyweight: approx. 5 lb. loss.
Arms: approx. quarter inch diameter gain
Waist (at navel): approx. 3/4" loss
Overhead Press: approx. 15lb. gain in max force
The objectives of the Kettlebell ICT program are to reduce bodyfat while maintaining or even increasing strength. The results show that both objectives were accomplished. I believe I can interpret the loss in bodyweight combined with reduction in waist diameter as signs of fat loss. Pants now feel more loose at the waist. I figured there would be some gain in pressing strength but I didn't expect this much.
I had read that high volume KB snatches could improve pullup performance. This program did require me to do lots of KB snatches, so a couple of days after finishing the program, I did a set of pullups and found my repetition max to be 8, which was about the same as it was before I started the program. I was snatching a 12kg KB for more than half the program. Perhaps I need to snatch a heavier KB for the same amount of work to improve my pullup rep max. In any case, increasing one's rep max in the pullup was not an objective of this program.
I also tried a set of ring dips to see if there was any change in performance. I did 2 reps before I started losing control of a ring. The ring dip is just one of those exercises that require good technique. I don't do ring dips for 3 months, I get rusty at them and need to retrain my body to stabilize on the rings and execute properly. Successful execution of a ring dip depends not only on strength but also proper coordination to smoothly lower oneself down and push back up, while maintaining stability on the rings. Oh well, increasing rep max in ring dips was not a program objective either.
I would consider training under this program again in the future. I was satisfied with the amount of bodyfat that I lost but I think I could burn more if I worked with weights determined by proper testing under the program guidelines - eg. 10-rep max for goblet squat, 20-rep max for snatch, etc. instead of holding back a bit out of fear of reinjuring the low back. It was gratifying to find that I gained strength and maybe even a little muscle as well.
Saturday, March 23, 2024
Kettlebell ICT: Week 11
My conditioning improved enough to let me do the presses immediately after the snatches, without taking a rest pause, for the first two supersets of my Session A workouts. I still needed to take rest pauses for the rest of that segment.
I'd been hanging from a pullup bar as part of my recovery routine with pronated grip. This week, I saw a video in which the coach recommended slow eccentric chinups (supinated grip) as part of his suggested routine for improving mobility for overhead press. I was still feeling a bit beat from the workout so instead of doing eccentric chinups I thought I'd try just hanging with a supinated grip. This has been an uncomfortable position for my shoulders in the past, but this time I felt fine. I don't know if the improved feeling in my shoulders has been the result of ICT itself, or the drills I've been doing to warm up for ICT and to recover from it - drills like KB arm bar, various t-spine mobility drills, etc.
Otherwise the weights were the same as last week. One more week to go!
I'd been hanging from a pullup bar as part of my recovery routine with pronated grip. This week, I saw a video in which the coach recommended slow eccentric chinups (supinated grip) as part of his suggested routine for improving mobility for overhead press. I was still feeling a bit beat from the workout so instead of doing eccentric chinups I thought I'd try just hanging with a supinated grip. This has been an uncomfortable position for my shoulders in the past, but this time I felt fine. I don't know if the improved feeling in my shoulders has been the result of ICT itself, or the drills I've been doing to warm up for ICT and to recover from it - drills like KB arm bar, various t-spine mobility drills, etc.
Otherwise the weights were the same as last week. One more week to go!
Saturday, March 16, 2024
Kettlebell ICT: Week 10
Weights used:
Session A
A1 Snatch 16kg
A2 Press 16kg
B1 Snatch 12kg
B2 Bottoms Up Goblet Squat 20kg
Session B
A1 Push Press 16kg
A2 Bottoms Up Goblet Squat 20g
B1 Push Press 16kg
B2 Supported Row 16kg
Focused more on leg drive in the Push Press. I'd been doing this exercise as more of a leg-assisted press, which I guess is ok, but I thought dialing up the leg drive would dial up the conditioning aspect. This did result in me breathing harder after each set, though snatch sets still feel harder.
One of the days after a Session B workout, I had unusual tightness in the side of a knee when I started a walk around the neighborhood. This was fixed by stretching in the bottom of an ATG split squat - just great all-around mobility drill for solving knee, hip, and ankle tighntess.
Bloopers included starting a Session B workout then realizing I forgot to bring up the 20kg KB for the squats... and doing extra sets of strict press in a Session A workout after the 5 min. break before realizing I was supposed to be squatting. At least I didn't hurt myself.
Bodyweight holding steady at 154 lbs, down from a pre-ICT weight of 161lbs.
Session A
A1 Snatch 16kg
A2 Press 16kg
B1 Snatch 12kg
B2 Bottoms Up Goblet Squat 20kg
Session B
A1 Push Press 16kg
A2 Bottoms Up Goblet Squat 20g
B1 Push Press 16kg
B2 Supported Row 16kg
Focused more on leg drive in the Push Press. I'd been doing this exercise as more of a leg-assisted press, which I guess is ok, but I thought dialing up the leg drive would dial up the conditioning aspect. This did result in me breathing harder after each set, though snatch sets still feel harder.
One of the days after a Session B workout, I had unusual tightness in the side of a knee when I started a walk around the neighborhood. This was fixed by stretching in the bottom of an ATG split squat - just great all-around mobility drill for solving knee, hip, and ankle tighntess.
Bloopers included starting a Session B workout then realizing I forgot to bring up the 20kg KB for the squats... and doing extra sets of strict press in a Session A workout after the 5 min. break before realizing I was supposed to be squatting. At least I didn't hurt myself.
Bodyweight holding steady at 154 lbs, down from a pre-ICT weight of 161lbs.
Saturday, March 09, 2024
Kettlebell ICT: Week 9
Weights used:
Session A
A1 Snatch 16kg
A2 Press 16kg
B1 Snatch 12kg
B2 Bottoms Up Goblet Squat 20kg
Session B
A1 Push Press 16kg
A2 Bottoms Up Goblet Squat 20g
B1 Push Press 16kg
B2 Supported Row 16kg
For each Snatch rep. I held the KB overhead for about 2 seconds before bringing the KB down to finish the rep. I felt that was what I had to do to get through a 60-second set. Presses immediately after the snatches were fine with the opposite arm, but I could only manage 4 reps on the same side arm before I had to take a rest pause.
Session B also got harder with the raise in conditioning set time and strength set reps, but not as demanding as Session A.
Bodyweight is 154 lbs, down from a pre-ICT weight of 161lbs.
Session A
A1 Snatch 16kg
A2 Press 16kg
B1 Snatch 12kg
B2 Bottoms Up Goblet Squat 20kg
Session B
A1 Push Press 16kg
A2 Bottoms Up Goblet Squat 20g
B1 Push Press 16kg
B2 Supported Row 16kg
For each Snatch rep. I held the KB overhead for about 2 seconds before bringing the KB down to finish the rep. I felt that was what I had to do to get through a 60-second set. Presses immediately after the snatches were fine with the opposite arm, but I could only manage 4 reps on the same side arm before I had to take a rest pause.
Session B also got harder with the raise in conditioning set time and strength set reps, but not as demanding as Session A.
Bodyweight is 154 lbs, down from a pre-ICT weight of 161lbs.
Saturday, March 02, 2024
Kettlebell ICT: Week 8
Weights used:
Session A
A1 Snatch 16kg
A2 Press 16kg
B1 Snatch 12kg
B2 Bottoms Up Goblet Squat 20kg
Session B
A1 Push Press 16kg
A2 Bottoms Up Goblet Squat 20g
B1 Push Press 16kg
B2 Supported Row 16kg
The Session A workout felt just as tough this week as it did last week when I increased the snatch weight
I felt more of a conditioning improvement in the Session B workouts. I was able to do 5 push press sets per arm, which was made possible by consistently resting less than 2 minutes between supersets.
Bodyweight is 152 lbs, down from a pre-ICT weight of 161lbs.
Session A
A1 Snatch 16kg
A2 Press 16kg
B1 Snatch 12kg
B2 Bottoms Up Goblet Squat 20kg
Session B
A1 Push Press 16kg
A2 Bottoms Up Goblet Squat 20g
B1 Push Press 16kg
B2 Supported Row 16kg
The Session A workout felt just as tough this week as it did last week when I increased the snatch weight
I felt more of a conditioning improvement in the Session B workouts. I was able to do 5 push press sets per arm, which was made possible by consistently resting less than 2 minutes between supersets.
Bodyweight is 152 lbs, down from a pre-ICT weight of 161lbs.
Saturday, February 24, 2024
Kettlebell ICT: Week 7
Weights used:
Session A
A1 Snatch 16kg
A2 Press 16kg
B1 Snatch 12kg
B2 Bottoms Up Goblet Squat 20kg
Session B
A1 Push Press 16kg
A2 Bottoms Up Goblet Squat 20g
B1 Push Press 16kg
B2 Supported Row 16kg
I've continued practicing the bottom's up variation of the goblet squat, as the squatting movement of choice for this ICT program. As Mark Wildman explains in this video, holding the kettlebell bottom's up allows the torso to lean slightly back. This helps prevent the torso from flexing forward, which is pretty bad for my injury-prone back.
For this week I increased the goblet squat weight from 16kg to 20kg. This made me feel like I was working a little harder in my goblet squat sets. I could probably increase the load again but I don't want to add risk to my lower back.
The other weight increase this week was a 12kg to 16kg change in load for the KB snatch. The 12kg KB was starting to feel a little light. Still, the 4kg change in load made Session A workouts wore me out more quickly. My execution got sloppier in the last couple of sets of the workout. However I never felt in danger of losing control of the KB or my balance.
I bought a $7 kitchen timer. I had been using the Clock app on mya= smartphone to time my conditioning sets. My issue with using the app was that I occasionially set the timer without tapping the onscreen button to start the timer. The physical buttons on the cheap kitchen timer feel more reassuring than the phone's touchscreen. I can feel the start button get pressed on the kitchen timer, which eliminates the distraction of wondering if I actually started the timer as I'm practicing snatches or push presses.
Session A
A1 Snatch 16kg
A2 Press 16kg
B1 Snatch 12kg
B2 Bottoms Up Goblet Squat 20kg
Session B
A1 Push Press 16kg
A2 Bottoms Up Goblet Squat 20g
B1 Push Press 16kg
B2 Supported Row 16kg
I've continued practicing the bottom's up variation of the goblet squat, as the squatting movement of choice for this ICT program. As Mark Wildman explains in this video, holding the kettlebell bottom's up allows the torso to lean slightly back. This helps prevent the torso from flexing forward, which is pretty bad for my injury-prone back.
For this week I increased the goblet squat weight from 16kg to 20kg. This made me feel like I was working a little harder in my goblet squat sets. I could probably increase the load again but I don't want to add risk to my lower back.
The other weight increase this week was a 12kg to 16kg change in load for the KB snatch. The 12kg KB was starting to feel a little light. Still, the 4kg change in load made Session A workouts wore me out more quickly. My execution got sloppier in the last couple of sets of the workout. However I never felt in danger of losing control of the KB or my balance.
I bought a $7 kitchen timer. I had been using the Clock app on mya= smartphone to time my conditioning sets. My issue with using the app was that I occasionially set the timer without tapping the onscreen button to start the timer. The physical buttons on the cheap kitchen timer feel more reassuring than the phone's touchscreen. I can feel the start button get pressed on the kitchen timer, which eliminates the distraction of wondering if I actually started the timer as I'm practicing snatches or push presses.
Saturday, February 17, 2024
Kettlebell ICT: Week 6 Completed
These are the kettlebell weights I used:
Session A
A1 Snatch 12kg
A2 Press 16kg
B1 Snatch 12kg
B2 Bottoms Up Goblet Squat 16kg
Session B
A1 Push Press 16kg
A2 Bottoms Up Goblet Squat 16kg
B1 Push Press 16kg
B2 Supported Row 16kg
When I started ICT, I tried dead hangs as part of my post-workout recovery. My body felt fine during the hang, but afterwards, I felt an onset of upper back soreness that was unusually intense. This happened after my Session A workouts, which are done in the mornings. I think the snatch practice had something to do with it. This week, I tried dead hangs in the afternoon instead of immediately after the morning workout. This time there was no surprise unpleasant soreness.
Bodyweight is about 156 lbs, down from the pre-ICT weight of about 161 lbs.
Session A
A1 Snatch 12kg
A2 Press 16kg
B1 Snatch 12kg
B2 Bottoms Up Goblet Squat 16kg
Session B
A1 Push Press 16kg
A2 Bottoms Up Goblet Squat 16kg
B1 Push Press 16kg
B2 Supported Row 16kg
When I started ICT, I tried dead hangs as part of my post-workout recovery. My body felt fine during the hang, but afterwards, I felt an onset of upper back soreness that was unusually intense. This happened after my Session A workouts, which are done in the mornings. I think the snatch practice had something to do with it. This week, I tried dead hangs in the afternoon instead of immediately after the morning workout. This time there was no surprise unpleasant soreness.
Bodyweight is about 156 lbs, down from the pre-ICT weight of about 161 lbs.
Saturday, February 10, 2024
Kettlebell ICT: Week 5
These are the kettlebell weights I used:
Session A
A1 Snatch 12kg
A2 Press 16kg
B1 Snatch 12kg
B2 Bottoms Up Goblet Squat 16kg
Session B
A1 Push Press 16kg
A2 Bottoms Up Goblet Squat 16kg
B1 Push Press 16kg
B2 Supported Row 16kg
I expected the workouts to get harder with the increase in conditioning set time and strength set reps, and I was not disappointed. However, as long as I believed that I set the timer properly, I was able to get through the sets without feeling like I was running out of gas on every set. It was when I doubted that I had set the timer that I start to feel gassed.
Callouses from all this snatch practice are starting to peel. Time to use the pumice stone.
Bodyweight is about 157 lbs. Starting weight was about 161 lbs.
Session A
A1 Snatch 12kg
A2 Press 16kg
B1 Snatch 12kg
B2 Bottoms Up Goblet Squat 16kg
Session B
A1 Push Press 16kg
A2 Bottoms Up Goblet Squat 16kg
B1 Push Press 16kg
B2 Supported Row 16kg
I expected the workouts to get harder with the increase in conditioning set time and strength set reps, and I was not disappointed. However, as long as I believed that I set the timer properly, I was able to get through the sets without feeling like I was running out of gas on every set. It was when I doubted that I had set the timer that I start to feel gassed.
Callouses from all this snatch practice are starting to peel. Time to use the pumice stone.
Bodyweight is about 157 lbs. Starting weight was about 161 lbs.
Friday, February 02, 2024
Kettlebell ICT: Week 4 Completed
These are the kettlebell weights I used - same as last week:
Session A
A1 Snatch 12kg
A2 Press 16kg
B1 Snatch 12kg
B2 Bottoms Up Goblet Squat 16kg
Session B
A1 Push Press 16kg
A2 Bottoms Up Goblet Squat 16kg
B1 Push Press 16kg
B2 Supported Row 16kg
My conditioning continued to improve. During the last session of the week (Session B), I did not have to rest for the maximum 2 minutes. Under autoregulation guidelines I was often ready to go with 35-45 seconds still left on the timer.
For Weeks 1-3 I set the timer to 33 seconds - the extra seconds to account for set up time - counted how many reps I did until the timer rang, then did the same number of reps for every set of the conditioning exercise for the rest of the workout. I just didn't feel like changing the timer back and forth between the conditioning time and the maximum rest time.
For this week, I used the timer on all conditioning sets. This allowed me to focus more on the pacing and quality of movement. I tended to rush more when I was counting reps.
Session A
A1 Snatch 12kg
A2 Press 16kg
B1 Snatch 12kg
B2 Bottoms Up Goblet Squat 16kg
Session B
A1 Push Press 16kg
A2 Bottoms Up Goblet Squat 16kg
B1 Push Press 16kg
B2 Supported Row 16kg
My conditioning continued to improve. During the last session of the week (Session B), I did not have to rest for the maximum 2 minutes. Under autoregulation guidelines I was often ready to go with 35-45 seconds still left on the timer.
For Weeks 1-3 I set the timer to 33 seconds - the extra seconds to account for set up time - counted how many reps I did until the timer rang, then did the same number of reps for every set of the conditioning exercise for the rest of the workout. I just didn't feel like changing the timer back and forth between the conditioning time and the maximum rest time.
For this week, I used the timer on all conditioning sets. This allowed me to focus more on the pacing and quality of movement. I tended to rush more when I was counting reps.
Friday, January 26, 2024
Kettlebell ICT: Week 3 Completed
These are the kettlebell weights I used:
Session A
A1 Snatch 12kg
A2 Press 16kg
B1 Snatch 12kg
B2 Bottoms Up Goblet Squat 16kg
Session B
A1 Push Press 16kg
A2 Bottoms Up Goblet Squat 16kg
B1 Push Press 16kg
B2 Supported Row 16kg
I increased the weight to 16kg for the goblet squat and supported row. I felt more confident that my low back could handle this load for those exercises.
Compared to last week I did not always need to rest for the maximum 2 minutes between the paired A1-A2 sets. At times, I was ready to go with 5-30 seconds left on the timer I'd set to 2 minutes.
I added the following to my recovery day routine:
Tall Kneeling Arm Raises To Side - 60 seconds per side
Quadruped Sidebending - 60 seconds per side
Monkey 180/360 - 2 to 4 minutes.
These are from GMB's article on fixing shoulder restrictions: https://gmb.io/shoulder-fixes/. They are recommended for addressing my main shoulder restriction, which is the back arch when reaching overhead. While checking out the Monkey 180/360, I found that GMB recommends the 3-point Bridge so I also added that to my routine.
Session A
A1 Snatch 12kg
A2 Press 16kg
B1 Snatch 12kg
B2 Bottoms Up Goblet Squat 16kg
Session B
A1 Push Press 16kg
A2 Bottoms Up Goblet Squat 16kg
B1 Push Press 16kg
B2 Supported Row 16kg
I increased the weight to 16kg for the goblet squat and supported row. I felt more confident that my low back could handle this load for those exercises.
Compared to last week I did not always need to rest for the maximum 2 minutes between the paired A1-A2 sets. At times, I was ready to go with 5-30 seconds left on the timer I'd set to 2 minutes.
I added the following to my recovery day routine:
Tall Kneeling Arm Raises To Side - 60 seconds per side
Quadruped Sidebending - 60 seconds per side
Monkey 180/360 - 2 to 4 minutes.
These are from GMB's article on fixing shoulder restrictions: https://gmb.io/shoulder-fixes/. They are recommended for addressing my main shoulder restriction, which is the back arch when reaching overhead. While checking out the Monkey 180/360, I found that GMB recommends the 3-point Bridge so I also added that to my routine.
Friday, January 19, 2024
Kettlebell Arm Bar
This is the exercise that I was doing when I suffered my first shoulder injury. Trainees have always been advised to work with a relatively kettlebell for safety. I foolishly chose a relatively heavy kettlebell instead. The consequence of that choice was that I lost control of the KB while practicing the exercise and dropped the KB, which in turn injured the shoulder.
I was trying out the KB Arm Bar in the first place because practicing it is supposed to improve shoulder mobility and stability. The KB Arm Bar also improves t-spine mobility and lat strength, and fine tunes your overhead mechanics for presses, Turkish Getup, etc.
I did not attempt this exercise again until this week. I just never thought of buying a KB light enough to allow me to practice the KB Arm Bar with less fear of re-injuring the shoulder.
Zack Henderson recommends including the KB Arm Bar as part of one's upper body warm up, holding 45-60 seconds per side for 1-2 sets.
The lightest KB I have is 8kg. It is enough weight to challenge me to maintain the vertical position of the working arm, while working into the stretch. Some time may pass before I feel confident to try this exercise with a heavier KB.
I was trying out the KB Arm Bar in the first place because practicing it is supposed to improve shoulder mobility and stability. The KB Arm Bar also improves t-spine mobility and lat strength, and fine tunes your overhead mechanics for presses, Turkish Getup, etc.
I did not attempt this exercise again until this week. I just never thought of buying a KB light enough to allow me to practice the KB Arm Bar with less fear of re-injuring the shoulder.
Zack Henderson recommends including the KB Arm Bar as part of one's upper body warm up, holding 45-60 seconds per side for 1-2 sets.
The lightest KB I have is 8kg. It is enough weight to challenge me to maintain the vertical position of the working arm, while working into the stretch. Some time may pass before I feel confident to try this exercise with a heavier KB.
Kettlebell ICT Week 2 Completed
These are the kettlebell weights I used:
Session A
A1 Snatch 12kg
A2 Press 16kg
B1 Snatch 12kg
B2 Bottoms Up Goblet Squat 12kg
Session B
A1 Push Press 16kg
A2 Bottoms Up Goblet Squat 12kg
B1 Push Press 16kg
B2 Supported Row 12kg
I rested the full 2 minutes between segments. No new issues introduced for the low back or shoulders. Between sessions, I practiced the exercises which are recommended in Kettlebell Strong! for improving mobility for reaching overhead.
Session A
A1 Snatch 12kg
A2 Press 16kg
B1 Snatch 12kg
B2 Bottoms Up Goblet Squat 12kg
Session B
A1 Push Press 16kg
A2 Bottoms Up Goblet Squat 12kg
B1 Push Press 16kg
B2 Supported Row 12kg
I rested the full 2 minutes between segments. No new issues introduced for the low back or shoulders. Between sessions, I practiced the exercises which are recommended in Kettlebell Strong! for improving mobility for reaching overhead.
Tuesday, January 09, 2024
Kettlebell ICT Week 1 Session 1
Today I started an experimental program called Kettlebell ICT. The goals of the program are fat loss and strength gain. The program is experimental because there are no documented, pre-existing results from anyone completing the program.
I suffered a low back injury this past August while attempting an isometric seated row. My back has recovered enough that I don't fear a back spasm from something as mundane as putting on my shoes while seated, straining while sitting on the toilet, etc. However, experience has taught me to be conservative with my loading choices for the posterior chain when beginning a new exercise program, hence the choice of relatively light weight for the Snatch and Bottoms Up Goblet Squat.
This program will be a good experiment for me. I wasn't able to do much lower body training during the couple of months spent recovering from the low back injury. Then I went on a 2-week vacation for the holidays, eating a lot. This resulted in bodyfat gains, and some loss of strength.
This first session went fine, except when I attempted to press with my left arm, immediately after snatching with my left arm. Simply beginning the press set with the opposite arm after the snatch set seemed to fix the issue.
These are the kettlebell weights I used:
A1 Snatch 12kg
A2 Press 16kg
B1 Snatch 12kg
B2 Bottoms Up Goblet Squat 12kg
I suffered a low back injury this past August while attempting an isometric seated row. My back has recovered enough that I don't fear a back spasm from something as mundane as putting on my shoes while seated, straining while sitting on the toilet, etc. However, experience has taught me to be conservative with my loading choices for the posterior chain when beginning a new exercise program, hence the choice of relatively light weight for the Snatch and Bottoms Up Goblet Squat.
This program will be a good experiment for me. I wasn't able to do much lower body training during the couple of months spent recovering from the low back injury. Then I went on a 2-week vacation for the holidays, eating a lot. This resulted in bodyfat gains, and some loss of strength.
This first session went fine, except when I attempted to press with my left arm, immediately after snatching with my left arm. Simply beginning the press set with the opposite arm after the snatch set seemed to fix the issue.
These are the kettlebell weights I used:
A1 Snatch 12kg
A2 Press 16kg
B1 Snatch 12kg
B2 Bottoms Up Goblet Squat 12kg
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